Dense Foods for Gaining Weight

Weight gain is generally seen as a negative goal in popular culture. Most marketing targets the opposite, weight loss. However, for people who are underweight, or have a hard time putting on muscle, it's sometimes difficult to find the right diet to aid in weight gain efforts. The key is to increase the nutrient density in the daily diet with foods high in protein, complex carbohydrates and healthy fats.

Meats

• Lean red meat is extremely nutrient-dense.

  Meat is the most readily available source of protein. While many people consume meats on a regular basis, the resulting weight gain is sometimes a result of the cooking method, rather than the work of the protein. Fried and fatty meats result in increased body fat rather than muscle gain, which can prove unhealthy.

  In order to gain weight the healthy way, eat lean red meat, eggs, poultry and fish. All of these are protein-dense and will help a person build muscle. Another excellent strategy is to replace some (not all) of your daily carbohydrates with lean meat. Most people eat an excess of simple carbohydrates like sugar, which are all but useless in the pursuit of a healthy lifestyle.

Other Protein-Dense Foods

• Low-fat dairy is a delicious source of non-meat protein.

  Low-fat dairy products, such as cottage cheese, yogurt and milk contain between 200 and 250 calories per cup, and 20 to 26 grams of protein. This puts these products on par with lean red meat in terms of weight gain potential. Kidney beans and other legumes are also excellent sources of protein.

Nutrient-Dense Produce

• Depth of color in a vegetable is a good indicator of the ratio of nutrients to water.

  Fruits and vegetables tend to have high water and fiber contents. While both water and fiber are absolutely necessary to a healthy diet, substituting nutrient-dense fruits and vegetables for less beneficial varieties can make a big difference when it comes to gaining weight. For instance, common vegetables such as celery, lettuce and cabbage have a low nutrient level by volume.

  Orange juice, on the other hand contains loads of vitamin C and has an even higher caloric content than a whole orange. In most cases, opt for fruit juice over a piece of fruit if you're trying to gain weight. Other nutrient-dense substitutes include dried fruits, berries, artichokes, beets and spinach.

Complex Carbohydrates

• Whole grains provide a healthy alternative to saturated fats and sugar.

  Complex carbohydrates (starches) are another key to healthy weight gain. It's important to be moderate, even with complex carbohydrates, because if they remain unused, they transform into fat. The advantage of starches is that they are more stable than sugars, and so provide a greater degree of energy. Complex carbohydrates include breads, pastas and cereals. Where possible, opt for whole-grain options. These provide the same caloric benefit and are dense in other nutrients as well.

Healthy Fats

• Olive oil is one of many sources of healthy fat.

  It's not necessary to avoid fatty foods altogether, particularly when trying to gain weight. The important thing about fat is to consume small amounts of good fat, rather than the loads of fry-vat grease that come with fast food items. Examples of good fats include whole nuts, avocados, olive oil and flaxseed oil.

Considerations

• Junk food might help you gain weight, but it won't be the kind of bulk you want.

  Trying to gain weight does not mean you should stuff yourself with junk food. Doing this will create more problems than solutions. Make healthy choices based on nutrient density, rather than pure caloric content. It's important to consult a physician any time you plan to make big changes to your diet or exercise routine.